Ija nla

Akoonu

• Atunwo fun

O ti mọ tẹlẹ pe ẹja dara pupọ fun ọ, ati pe omega-3 ọra olomi, awọn agbo ilera ti o wa ninu rẹ, ni gbogbo ibinu. Ṣugbọn ṣe o mọ idi? Eyi ni ohun ti omega-3s ṣe:

* Din ewu arun okan dinku. Awọn acids fatty polyunsaturated kekere iyanu wọnyi dinku iki ẹjẹ, ṣiṣe ki o dinku lati dagba awọn didi, nitorinaa dinku eewu iku ojiji. Wọn tun dinku awọn ipele ọra (ọra-ẹjẹ).

* Iranlọwọ lati yago fun arrhythmias ti o ni idẹruba igbesi aye (awọn idilọwọ ni ariwo ọkan) nipa diduro awọn sẹẹli iṣan ọkan.

* Din irora arthritis rheumatoid kuro nipa didin lile ati iredodo apapọ.

* Ja şuga nipa imudara iṣesi. Wọn ṣe iranlọwọ lati jẹ ki awọn awo-ọra ti o wa ni ayika awọn sẹẹli ọpọlọ jẹ ito, eyiti o jẹ ki o rọrun fun awọn ifiranṣẹ lati gbejade (pẹlu awọn ti o fa nipasẹ serotonin, kemikali ti n ṣe ilana iṣesi).

Eja jẹ orisun ti o dara julọ ti omega-3s (ni pataki ẹja ọra, bii Atlantic ati salmon sockeye, makereli, bluefish, halibut, egugun eja, ẹja tuna, sardines ati baasi ṣiṣan), ṣugbọn ọya ewe, eso, canola ati epo soybean, tofu ati flaxseed tun pese omega-3s ni awọn iwọn kekere. (Shellfish nfunni ni iye diẹ, pẹlu gbogbo awọn oriṣiriṣi awọn crustaceans ti wa ni ti kojọpọ pẹlu zinc, nkan ti o wa ni erupe ile ti o ṣe idaniloju iṣelọpọ vitamin to dara ati iṣẹ-ṣiṣe enzymu ninu gbogbo ara ti ara.) Meje si 10 iwon ẹja ni ọsẹ kan (2-3 servings) jẹ to lati ká awọn ere ilera to dara. Pẹlu awọn ounjẹ ounjẹ wọnyi, rọrun-lati ṣe atunṣe awọn titẹ ẹja iwọ yoo jẹ "goin' fishin" ni awọn alẹ diẹ ni ọsẹ kan.

Awọn igi ẹja

Papọ awọn marinade ẹja ti o rọrun wọnyi ki o bẹrẹ si fipa awọn ète rẹ.

Fun eja ina (gẹgẹ bi awọn flounder, pupa sinapa, okun baasi, trout)

* Waini funfun Pẹlu Thyme: 1/2 ago waini funfun ti o gbẹ, 1 tablespoon drained capers, 1 teaspoon ge thyme.

Fun ẹja ti o ni ẹran-ara (bii tuna, swordfish)

* Soy With Peppercorns: 1/3 ago soy sauce, teaspoons 2 ata-awọ ata, ti a ya pẹlu amọ/pestle tabi pan frying ti o wuwo.

* Honey-Dijon: 1/4 ago omi tabi waini funfun, tablespoons meji oyin kọọkan ati eweko Dijon, teaspoon atan grated kan (tabi teaspoon ti o gbẹ).

Fun ede

*Suga oyinbo-ope oyinbo:1/2 ago oje ope oyinbo, 1/4 cup ope oyinbo ti a fi pa (fi sinu akolo ninu omi), tablespoons 2 ina suga brown.

Fun ẹja ẹja

* Coriander-orombo: 1/3 ago oje orombo wewe titun, 1 teaspoon ilẹ coriander, 1/2 teaspoon grated orombo zest.

* Citrus-Ata: 1/2 ago osan osan, 1 teaspoon kọọkan ata lulú ati kumini ilẹ.

Atunwo fun